Lauren, I sent this email to the Marine Corps Times. I will recant any statement if it does not represent the Crossfit Community in a positive light. Thank you.

"As a former Marine and current competitive Crossfit athlete and trainer, I can tell you that a crossfit or crossfit type program is what the United States Military should be using as their P.T. It is real life fitness, fighting fitness, and the safest way to make strong and quick warriors. Functional movements taught correctly "taught correctly" are the safest and most effective methods of training, period. What the Marine Corps. should do is is make sure their Marines are getting certified and experienced trainers to teach these workouts. Rhabdomyolysis is easily avoidable provided these Marines are being guided through a proper progression and proper rate of exercise and intensity. Running 3 miles everyday is not going to get you the elite warriors you are looking for. You need strength, explosive movements, and sprint training to create an elite force on the battle field. If you need help getting there please contact Crossfit Headquarters or myself who is a former infantry Marine and current Level 1 Crossfit Trainer.

Don't take away elite fitness from these troops, just bring in the best teachers.

Semper Fi,

Former Corporal of Marines
B.S. in Kinesiology from Michigan State University
Crossfit Level 1 Certified
NSCA-CPT

Mike Hirst"

Comment #12 - Posted by: Mike Hirst at September 10, 2010 6:08 PM

Remember 9-11.

Comment #13 - Posted by: jeo at September 10, 2010 6:11 PM

#11

Combat conditioning in the Marine Corps is based on Crossfit fundamentals (see doctrine on functional fitness and you will note Crossfit cited as the source).

What is up with the two brutal WODs back to back! Insane! Gotta love it though. :)

Comment #14 - Posted by: Mike at September 10, 2010 6:19 PM

This Hurts!!
I love the videos of Mikko going through all the tech stuff he messed up at the games and getting them all down
He is guna be a completely different crossfitter next games :D

Comment #15 - Posted by: RyanShanksNZ at September 10, 2010 6:20 PM

9 years ago, I slept in my bed, comfortable and safe. I was on vacation the week before, in Va Bch for the Rock 'n Roll half, after finishing a project at work the week before Labor Day. I went to the office on Monday, and given the slowing economy (post tech bubble burst), my boss said, we'll pick a project tomorrow (Tuesday 9/11/01). The choices were NJ, DC, and CA.

Had my project been picked on Monday, with a flight on Tuesday, I could've easily been on flight 11 or flight 175 to LA. I'd been on both of those flights before, and those were typical of those of us commuting to the west coast.

I took the commuter rail into Boston and rode the Red Line subway to Cambridge to the office, to find out where I'd go later in the week. I emerged from the Kendall Sq. T station and my cell phone rang. It was my wife. She said a plane had just hit of the WTC buildings. As we were talking, I told her I had been on some commuter flights from Newark that flew by the towers. I remembered that it was a cool approach going by the towers, best view of Manhattan I ever had. Must've been a terrible mistake.

As she described the scene on the TV, she said, "Oh my God, another plane just hit the tower." At which point, I said, I'll call you later, I'm fine and I'm going to find out what is going on.

I worked at a high tech company - we huddled in a room with a TV and internet access. We searched for information. Some of the best technologist I know plowed through information - what had happened, what was going on. We had a project team that worked out of one of the towers, and luckily because of the time, were either not there or were able to get out. They were on lower floors.

We had an office in Exchange Place in NJ - where the PATH train connected NJ to NYC. The building was set up as a triage center for commuter boats and the PATH. Sadly, no one ever showed up.

We watched TV and the internet for 5 hours. Boston went into Police State mode after it was found that 2 of the planes flew out of BOS. Finally, at about 2p, I started my journey home.

On Sept 17th, I started a project based in our Exchange Place, NJ office. For the first couple of weeks, most of our time was spent looking across the river at 15 stories of smoking building. In silence.

We drove from Boston to NJ, since flights and Acela trains were overbooked. On our first trip, I can remember taking about 6 hours to get to the office - normally a 4 hour ride. About 5 hours in, we saw the first glimpse of what used to be the WTC complex. It was still burning. Smoldering like the hell that it was. And I sat in the back seat and couldn't keep it together.

Every night in the office, at about 7 PM, we'd walk to a conference room that looked across the river. Every night. No one said a word as we watched red and blue lights race to the WTC scene, only to return without closure, without a miracle.

The view from Exchange Place used to be the best view anyone could ask for. Statue of Liberty at 3 o'clock, all the way up the Hudson. 180 degree views lower Manhattan. I remembered a celebratio from 3 months earlier. We spent a night at the Top of the World, celebrating the completion of a project and a big sales win. Now the Top didn't exist any more. And the people that cooked for us, served us, and helped us have a great time, along with almost 3,000 innocent and brave others, were likely dead.

The views of the WTC complex from Exchange Place NJ still haunt me. In the days after the attacks, we'd hope that they'd find a pocket of life where some would be trapped and injured but still alive. When that didn't happen, we'd hope that they'd find the remains of the brave who went into the building to help or the innocent who were killed in the worst attack on American soil of our lifetime. To give the families peace.

I'll do this workout tomorrow to remember those that died in the WTC attacks, those that died in the Pentagon attack, and those that fought back over PA. I'll get through thinking about the Men and Women who fight for our Freedom every day.

This workout pales in comparison to the pain that the families impacted by the terrorist attacks 9 years ago felt and continue to feel today.

God Bless those who put their lives on the line for me and my family. I can't ever repay you, but I can say thank you.

THANK YOU

Comment #16 - Posted by: texinma at September 10, 2010 6:49 PM

Nice post Mike. I can't agree more. However, I myself am a Marine now and recently just had a case of Rhabdo. I'm certified Level 1 and have been doing CF for over a year and a half. I still hurt myself not because I didn't have the right training but because I failed to take the external stressors of training into consideration. Do to heavy training, my regular CF workouts decreased heavily and my nutrition and hydration have been depleted. (Its hard to get good nutrition on MRE's). As a result, I ended up with Rhabdo after "Angie". I spent 5 days in the hospital and took in 26 IV bags.

Despite all this, I don't blame CF or its methods. I blame my inability to recognize my high risk for rhabdo and failing to properly scale to meet my current level of fitness. I'd done Angie lots of times before but due to other issues I got myself in trouble. The Marine Corps also needs to make sure that its education plan includes cases such as mine so that others don't make the same mistake I made. Combine your approach and mine and I think we have a pretty good way to ensure that Marines stay safe while doing CF.

Comment #17 - Posted by: soxfan at September 10, 2010 7:03 PM

I am constantly made fun of at my globo gym. People I barely know throw comments at me while doing a wod. This week while doing Fran someone told me to put some weight on the bar. (95#thruster)
I was totally gassed after Fran and he walked by and said "your done already".? I've had somebody ask me "what the f are you doing showoff" while doing handstand pushups.
I know my fitness level has improved dramatically since starting cf, yet sometimes it's a little frustrating without any positive feedback.
This board is my only place to find it. Thank you all!

Comment #18 - Posted by: Dan at September 10, 2010 7:13 PM

I just found these rings for cheap over at IKEA. Other options seem to go in the $70 range. I've used them for a bunch of other bodyweight exercises besides failing at my muscle-ups. http://www.ikea.com/us/en/catalog/products/00041048
Have a good workout everyone.

Comment #19 - Posted by: Mike at September 10, 2010 7:25 PM

Wow! Put this at the games next year!

Comment #20 - Posted by: Leigh at September 10, 2010 7:37 PM

For my friend Liz and the 343.
9-11 Never forget

Comment #21 - Posted by: Fred at September 10, 2010 7:38 PM

This is going to be fun!!!!!!!

R.I.P. Brothers

Lets see how many guys from this department I can get to do this with me. Probably none though.

Salerno Fire Department, FOB Salerno Afghanistan

Comment #22 - Posted by: Justin Whelan at September 10, 2010 7:39 PM

OH S#!T!!!

Comment #23 - Posted by: BlackCatX-Fit at September 10, 2010 7:42 PM

Wow again so soon? We did this a couple months ago and it's a real good bad one. Man I'm pumped. Two long modalities back to back. Woo! I think Mikko did this in like 19 mins or something last time.

Comment #24 - Posted by: Jordan D. at September 10, 2010 7:43 PM

Hey CF World-

Just looking for some workouts to improve Dead Hang Pull-Ups....had some good advice already and just wanted to solicit more...need to improve by 2-3 pullups by mid next month...any ideas???

Comment #25 - Posted by: Chris at September 10, 2010 7:46 PM

NEVER FORGET!! THIS WILL BE GOOD PAIN!!!

Comment #26 - Posted by: SM at September 10, 2010 8:52 PM

@#23 - Chris:

Try doing some weighted Pu's, that should help build strength and endurance. I've plateaued a bit and am going this route also. Good luck

Comment #27 - Posted by: WJC at September 10, 2010 9:39 PM

For time:
Ran 9.11k, in Bagram Afghanistan.
Remember those who lost their lives that day, and those who have willingly given their lives to ensure that 9/11 never happens again.

Comment #28 - Posted by: Ryan at September 10, 2010 9:47 PM

I was concerned a bit with the Rhabdo article. The journalist's attempt at explaining the pathophysiology behind Rhabdomyolysis was incorrect. Creatine Kinase (CK) is not the culprit behind the kidney damage or nephron blocking. CK is however, a good bio-marker for severely damaged muscle. The reason they test for CK is because Myoglobin (the real culprit) is mopped up fairly quickly by the body (because the body knows what a renegade this guy Myoglobin can be). It's Myoglobin that's responsible for the obstruction of the nephron, which in turn reduces glomerular function, causing Renal failure.

I know, I know, i'm kind of splitting hairs but, if the author of the article doesn't know what he's talking about then he's lost validity within his article.

Fact is, dehydration plays a huge role in the onset of exercise induced Rhabdo. Alcohol consumption up to three days prior to an event can leave one pretty dehydrated. Just keep that in mind crazy CF'rs.

Comment #29 - Posted by: Mr. Knowitall at September 10, 2010 10:19 PM

The Magnificent Seven. Tell a hero, patriot or saint how much they mean today.

Chris - Weighted pullup with short time between sets (no greater than 2 min) is my suggestion.

Ran the 9/11 memorial 10K this morning, held in Tallil at COB Adder, sponsored by the 28th CSH. Weather is getting better here, stayed under 95 for the whole run.

9 years later, still unbelievable what happened that day. No words to say-they've all been said already.

Comment #31 - Posted by: Kevin at September 10, 2010 10:37 PM

34:32...had to drop the thrusters down to 115 after the second set. My body is still feeling fran and yesterdays wod. Thank god for K-starr's new blog though, I wouldn't have been able to complete this one without it.

that includes time for changing weights between thrusters and DLs since I only have one bar

Comment #39 - Posted by: Pokey at September 11, 2010 5:48 AM

I am tired of the military "fitness experts" and their focus on rhabdo as a reason to end (or not start) CrossFit. I've heard multiple Air Force Fitness Center Directors reference rhabdo and litigation against CrossFit as a reason to prevent its implementation. They also cite CF as "unsafe", with absolutely NO empirical evidence to support their claim. If you're hearing this out there, challenge the "wisdom." Ask the nay-sayers to produce FACTUAL data to support their argument. They can't! A PROPERLY RUN CrossFit Affiliate will produce far less injuries than most other "fitness center" offerings. If military fitness directors are concerned about unsafe athletic activities and lost duty time, they need to shut down the basketball court, flag football and softball leagues!

September 11th. Spend a moment today reflecting on the meaning of this date, won't you? Where were you? What were you doing? How did you feel?

While it certainly was not as substantial an attack as Pearl Harbor, 9/11 remains the first significant attack from a foreign "invader" on American soil since then. As such it demands our reflection, our continued conscious awareness of a new reality; this part is not unlike Pearl Harbor.

Innocents, non-combatants were slaughtered on 9/11. Heros and Heroines lost their lives as they responded to the crisis. These facts remain despite the grotesque politicization of the day.

Take a moment today to reflect, won't you?

Comment #41 - Posted by: bingo at September 11, 2010 6:19 AM

Well I only did 3 rounds of the sevens. In 16:39 I figure with 40:00 I could have conpleted the whole thing but time stopped me. Oh well still hit it as hard as I could. Lookin forward to day of rest.

This was interesting. Focused primarily on form. Subbed cleans for thrusters b/c I needed them. did negatives for pull ups. for KTE, held myself up on dip bar, arms extended and sloooowly pulled legs up side to side. Was not going for a PR in time and only 1.5 min slower than last time.

Had to sub in 115lb thrusters in round three and on.
Performed 180 degree push-ups instead of handstands. Weak shoulder. Getting better though. Can't wait to be at 100%

Salerno Fire Department, FOB Salerno Afghanistan

Comment #56 - Posted by: Justin Whelan at September 11, 2010 8:22 AM

Finshed.. in a way. Major back issues... not a good day

Comment #57 - Posted by: em :) at September 11, 2010 8:46 AM

I don't have weights at home, so here is how I improvised. All I have is a med ball and a pull-up bar in my trees. Nothing was all that heavy, but if you are in the same situation, it was a pretty good workout.
7 sets for time of:
7 Hand Stand Push Ups
7 Wall balls with weight vest on
7 Knees to elbows
7 Sandbag dead lifts (I have 110lbs of play sand in a gym bag)
7 Burpees
7 Med ball cleans with weight vest on
7 Pull ups

Comment #58 - Posted by: MD at September 11, 2010 8:54 AM

Only 5 rds with rx'd weights 36:47

What a way to start my last week of my 5th decade. I'll have to remember to scale this next time in order to finish and also to piss jimmyjohnstuck off.

Much happier with my HSPU's today. Left shoulder is feeling much better (it's about time after almost 2 years.) Thrusters broken (5,2/4,3/3,4/4,3/4,3) absolutely brutal. Dl's all unbroken. Forgot how to do KTE's without swinging on the first round. KB swings felt really good.

NOTES:
- HR Avg 159 (means I prob should have worked harder)
- Did workout at home so had to go light on deadlift (prob a good idea as my back is still fried from when I did Linda a couple days ago)
- Really wanted to try out my new DynaMax ball, so subbed wall balls for Thrusters (otherwise would have done 40lb db thrusters)
- Pullups were half-kipping, half-dead hang. Since bar is so low, it's tough to get a rhythm going on the kip.

Is Crossfit unsafe? As compared to what, not being physically competent in a combat environment?

Will a Marine or soldier who lacks the discipline to maintain a physical capacity to handle the rigors of high intensity exercise methodology be at a higher risk for acute injury or possibly even systemic failure? The answer is yes, but it is an unreliable question.

The question that needs to be answered is; to what degree are we risking the safety of our combat troops by deploying them with a contingent that can’t be relied upon to make it through a twenty minute workout because of a lack of acclimation and physical capacity.

The question should not be can our Marines handle the rigors of Crossfit, but rather, should those who cannot handle the rigors of Crossfit be our Marines?!

Comment #71 - Posted by: SemperMagnaFi at September 11, 2010 10:15 AM

@ jimmyjohnstuck #57

What an ignorant statement about a workout inspired by men who sacrificed their lives for millions they never met. You are classless and not worthy of what you have been offered for free.

Also another PR for the Thrusters unbroken 7 X 7, 135 LB thrusters unbroken. Burpees and HSPU were not unbroken, everything else unbroken, I was resting following whatever 7 exercises I was done with, never rested during any of the exercises. Nice WOD.

RIP.

SANTI

Comment #85 - Posted by: SANTI at September 11, 2010 12:34 PM

f/40/176.5/5'11"

still avoiding pressing over my head or hanging from anything so I changed a bunch of exercises but kept it challenging to honour the seven.

Thrusters-75lbs
DL- 185lbs rds 1-3, 155lbs rds 4-7, may have done 185lbs for 4 rds.
KBS- 50lb db (all unbroken)
HSPUs- head to plate and mat, touched head to mat with the exception of 2 or 3, used legs on wall, depth MUCH better than when I did this in May.
last time 61:27,

today 53:44 (PR) :)

Tough- Ideal wod for 9/11

Comment #88 - Posted by: brittk at September 11, 2010 12:40 PM

Jimmyjohnstuck - you said it, you are an idiot and you don't get it
#77, Rick - you are a fool - guess you never heard of Al-Qaeda.

9-11; Like many, my emotions are always right at the surface today. I used to work in #2 WTC, and I knew people who were killed and families who were ruined. I was so lucky I went home to my family that day - I cannot believe 9 years has passed. The whole thing was and still is surreal. Please let's all pray for them. Everyone who died (well almost everyone) and their families, who had to somehow gather strength and move on with this life, are heros and deserve our respect and prayers. So, today is a day of reflection.

I did "Sevin" in honor of the dead and the families of all who died on 9/11/01:

Dan #18 Keep up the good work. Don't worry about the gym "rats" who try to bite at your heels. I've been in your shoes, just finished a WOD and feeling proud of your accomplishment then some negative person comes along and tries to discourage you. I eventually worked out in my own garage. Find a Crossfit affiliate in your area and talk to the gym owner offer to help out with the cleaning or something in trade for discounted membership...Good luck!

had to stop in middle of 6th round as i ripped half of my palm off. i know, i'm a candy but i'm also a doctor and don't want an even larger open wound on my hand around patients. took me 40 min and change with shoulder press subbed for hspu's and everything else as rx'd. did linda earlier this week as rx'd and the this was twice as hard.
m/30/6'2"/190

I am a Coast Guard officer and certified CrossFit trainer at USCG HQ in DC. I have been practicing the CrossFit methodology for over 5 years and I have been instructing for over 3 years. I have personally never seen any injuries resulting from CrossFit training, including rhabdomyolysis. I have trained the very unfit and the very fit. When properly performed, much like any exercise regimen, CrossFit is very safe - how can squats be unsafe?

I would like to see a study comparing the injury rates of sports played for physical training (basketball, ultimate frisbee, soccer, flag footbal etc) and high intensity training. My guess is that the rate of injury is much higher in the "safe" sports. CrossFit can be very simple or very complicated. Olympic lifts performed at high intensity and high repetitions can be dangerous when performed without any education, supervision or practice, much like many other activities.

If people are getting hurt performing Crossfit it is because they are undereducated, not paying attention to proper form, their trainers are not good or not trained and certified by CrossFit HQ. It would come at no surprise that some members of the military overextend themselves, do more than their capable of or pretend to know more about high intensity training than they actually do. The safest workout routine is the one that is performed in the comfort of a chair in front of the TV and we all know how effective that is. Shooting weapons can be dangerous so we train it. CrossFit is no different - education and knowledge is key.

I have seen lives changed by CrossFit and the risk to injury is very low when compared to the gain that CrossFit offers.

No PR today; first time doing hspu and pullups without assistance so took longer than last time.

Proud to be an American.

Comment #112 - Posted by: Thinlizzie at September 11, 2010 4:57 PM

42:15

Comment #113 - Posted by: cody h at September 11, 2010 5:11 PM

54:05 RX'd

Comment #114 - Posted by: Greg Knight at September 11, 2010 5:22 PM

This was Posted by lauren at May 30, 2010 5:00 PM

"A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Holy hell...my first time doing this and only my 2nd WOD after a 4 or so week forced break. This last came up during Dirty South Regionals so I had the privilege of missing those thrusters then. Glad to have done it though!

Off PR by 1:07. Like last time, I started this feeling a bit worn out. All sets un-broken. So next time I need to reduce rest time between exercises. Got to do this one with my wife, which made it a lot more fun.

strange HQ made no mention of 9-11 in today's post. What's up with that?

Comment #129 - Posted by: patrick at September 11, 2010 8:24 PM

my comments were meant to be directed towards the proprietors and not anyone else. in retrospect it was poorly constructed. i apologize that it came off as inappropriate. i just do not understand the significance of posting the results of crossfit "legends" if the scalings are so varied. that's what i should've said.

This is embarrassing, but also this is the location for my WOD journaling. So, here goes:

3 Rounds (1.5pd KB) in 20:00. DNF

Something was not right with me on this WOD. Maybe the travel/sleep catching up. Haven't felt this way during a WOD that I can recall. Everything was slow-motion and I was sweating profusely (different than the normal heavy sweating) for quite a while after I stopped.

Comment #132 - Posted by: Dan D. at September 11, 2010 10:49 PM

8:22

Comment #133 - Posted by: taylor at September 11, 2010 11:13 PM

m/152lbs/5'9"
I am at a hotel with a not so good gym so could do only 6 rounds in 30 mins (as the gym had no water!)
hspu was sub'd with dumbbell presses
thrusters with 45lbs
DL with 80lbs
pullups were strict as I don't know kipping yet

Overall I am quite happy with what I could do, as I am newbie :-)

Comment #134 - Posted by: jatin at September 11, 2010 11:45 PM

I've been out for 3 months and this has been my 3rd straight cycle since being out. With that being said, I've been embarrassed to post main site my times but seeing how there were so few comments, I decided to do so.

"The Seven"

By 2nd round I realized that my body wouldn't be able to hold my HSPUs up for that long so I subbed for knees on bench

On the 4th round, my body froze in fear. I think it was a warning sign my body was giving me to put some weight down so I brought down the weight to 115 on the thrusters and then the DB for the KB swings from 75 to 50. It was still tough but bearable.

Got distracted for quite a few minutes spotting a guy bench pressing and he was pretty chatty. Probably lost 5 or 6 minutes there. Not as hard of an effort as I wanted to give, not very happy with my time. Last time was scaled on thrusters and was 49:05. Was really wanting a sub-40 but I was just gassed the whole workout. Round 4 I felt like I couldn't breath hard and fast enough. The deads were way easier than last time and overall the workout wasn't as much of a struggle strength wise, so that at least shows some improvement. Only broke a few rounds of thrusters, otherwise everything unbroken.

I'm not sure what's going on, but I've been really struggling lately in both my focus and my energy levels. I'm not sure if it's diet-related, but I suspect it is. I am trying to add calories and protein...I hope it helps.

Comment #161 - Posted by: Bphantom at September 12, 2010 4:48 PM

22m/5'10/190
substituted HSPU for 185 behind head push press the rest as RX'd
40:12
thrusters and burpees were just killers
little bit late but had a busy weekend. God bless the men and women who have fought and died for this country, and never forget 9/11.

HSPU done to negative failures. Thrusters scaled to 115. 51:43. Was asked by a heavy set USN O-6 to stop dropping weights b/c she had a headache!? Classic.

Comment #168 - Posted by: Xman at September 13, 2010 1:35 AM

HOLY *^*( thats all i can say about this workout.
took 60 sec rest after finishing all 7's. had to scale down
7hspu
7thruster 45lb
7 k2e
7 dl 115
7 burpees
7 kb swings 30lb
7 jumping pull ups
was wiped out and sick rest of day. came close to puking

Used 95lb for the thruster and 185 for the deadlift.
WOD took over an hour and totaly kicked my ass. Think about a time limit - when you are tired you make form mistakes.
5 sets with the weight above, but back started to tire out and dropped the thruster and deadlift from last two sets.
thruster form needs work - go lighter on the weight until form is right. Deadlift was the heaviest I've ever lifted with that lift. Fun, but too heavy and i paid for it that night and today. Check form - back on heels head up, go down to the bar - not bend over it. HSPU's were the best yet.

Comment #190 - Posted by: Matt Garside at September 14, 2010 1:23 AM

That's right up there with "Murph" and "Helton" for being the most painful Hero WOD.

With 100lb sandbag for the Thrusters and 180lb for the deadlifts. Otherwise as RX'd.

Having an arm issue which is really bad during thrusters. Even front squat hurts. Back squat OK

Comment #221 - Posted by: slowweak at September 15, 2010 7:21 PM

Did this yesterday but forgot to post...after first rnd switched from full HSPU's to assisted off of a box, used 95 for thrusters, 200 dl's and 1.5 pood finished in 38.20.4. This is a step up from nit completing it last time

First 2 rounds were as rx'd. After that I had to start doing assisted HSPU and dropped the weight on the thrusters to 95 pounds. Even after that, I only did 5 rounds for a whopping time of 37 minutes. Next time I'll scale it down to pack from the get go.

Comment #231 - Posted by: Casey at September 16, 2010 3:26 PM

As Rx'd except the thrusters were with two 1.5 pood kettlebells: 51:30

Subbed 10 ring pushups for HSPUs, scaled to 121lb thrusters (up 5.5lb from last time), scaled up DLs to 253lb (only had one bar - easier to swap the plates out each round), and subbed 10 1.5p KBS.
Done after the 4x500m row which left me feeling quite nauseous, really had to force myself through this one. Hugely satisfying to finish though.
PR by just over 5 minutes, with more work done.

55:54

[55:54]

Comment #246 - Posted by: JonK at September 19, 2010 11:20 AM

Subbed 115 for 135 thrusters

Otherwise as rx'd

1:18:33

This wore ME OUT

Comment #247 - Posted by: Cleveland at September 19, 2010 11:01 PM

m/36/5'9/181
CFWU-3. Pushups instead of HSPU 3rd. Superman. Burgener.
44:24
Little disapp w/time. Didn't feel like I pushed real hard though. HSPU better when head away from wall but torso in line w/shoulders. Thrusters better when I used back of hip the most. Grip tough on DL, K to E, PU. Burpees, KB not bad just get very winded. One of the few times when chalk would've made a big difference.
5/30: 43:28

We will go AMRAP in 30 min. Had to get back to work, could have been a
killer if we tried to get it all.

Called it at 29:41...
Stats for Matt were as follows:
Avg HR = 68%..low for xfit workout but not when having to lift heavy, and
with having to change the weights each time there was rest involved plus I
could only get 5of 7 in a row for cleans and DL.
Cal = 505. Recovery: 168-101= 67.
Lap time/HR%: 4.05 65%, 6.24 68%, 7.20 69%, 7.59 67%, part of Lap 5 5.51
69%.
Matt finished with 4 rnds plus through KTE. Chad with 4 rnds plus through
burpees.
Chad scaled thruster to no weight after 3 rnd, twinge in the legs, good
decision.

All in all a good workout that was heavy for me, but I need to get better at
these since I have not done much heavy lifting over the past two months, and
so it goes.
Great job Chad pushing through and moving forward.

Tomorrow the crossfit workout will be the USMC fitness test with USMC folks
at the soccer field at 1400...

800m move to contact. Rest. 3:20 is the goal for me.
30 pound ammo can lift above your head....count reps, rest. Goal is 80.
Then some low crawl, man carry, ammo can carry something... which should
take about 3-4 min..

Got through first round in 4:42. Then hit second round and found my hspu stamina is woeful. Could only do three before I broke. Decided to break WOD and do as many hspus over the next hour as I could instead.